Gratitude Mar 27 2012 in Workouts by Mark Divine Baseline: ROM Drills.

50x Sandbag get ups, 800m run Work capacity: 3 Rounds for time: Run 800m, 50x KB swing (24kg/16kg), 50x Wall b all (20#/12#) Durability: Tabata row (Goal is 1,000+m, if you are under perform 1 mile run pen alty). 100x Leg levers, 100x arm haulers. Train hard & stay safe Mark Divine

Compassion Mar 28 2012 in Workouts by Mark Divine Baseline: ROM Drills. 4 Rounds: 10x KB swing to thruster, 10x pull ups, 10x sit ups Work capacity: As Many Reps as Possible in 4 min of Burpee, rest 60 sec, AMRAP i n 3 min of overhead squat (65#/45#), rest 60 sec, AMRAP in 2 min of pull ups, re st 60sec, AMRAP in 1 min of Handstand push up. Strength: 3-3-3-3-3-3-3-3-3-3 Back squat Stamina: 4 Rounds, not timed: 10x Back squat @ 70% 3 RM, 20x jumping squats, 50m plate carry (245#plates) Durability: 3 Rounds: 10x Toes 2 bar, 45sec/45sec side bridge, 10x slasher each side (16kg), 10x Good morning (45#). Train hard & stay safe Mark Divine